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Who? What? When? Where? Why? Questions to Ask BEFORE Asking “How” to Live Your Life

Who? What? When? Where? Why? Questions to Ask BEFORE Asking “How” to Live Your Life

Do you want only simple, specific tips, or something wider and deeper?
Worried little girl

    It’s a very old journalistic cliché that stories should always contain answers to these six questions: What? Who? Where? When? How? Why? For example, a story about a murder could accomplish all of this in a single sentence: “Jones was murdered in his own home last evening by a neighbor using a shotgun in revenge for Jones’ insults to the neighbor’s wife.”

    It seems to me that more and more articles on the web are leaving aside this pattern to move to the “x simple tips on how to do y” format. There’s nothing wrong with such an approach — indeed, it’s clearly popular — but it implies that you already know the answers to the other five questions. Only the “how?” item remains, since that is all such articles address.

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    In my own experience, this is rarely the case. Most often, people do not know the answers to the other questions. They are either ignored or blithely assumed to be obvious.

    Questions for a New Year
    With a New Year upon us, you may be thinking about resolutions. Will it be enough to address only the “how?” issues? I think that one of the reasons why so many resolutions fail to last beyond January is that they assume you have indeed answered all the other questions, when the reality is that none of them have been tackled.

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    My suggestion is this: that you make sure you ask yourself allthe other questions, deliberately and carefully, before even considering the “how” of anything, whether the ways be simple or not. Try this sequence:

    • What are the issues facing you in your life? Have you thought about them carefully enough to put them into some order of priority, assuming that tackling them all at once is likely to be more than you can handle? Are you clear about exactly what they are? Do you understand them as fully as possible?
    • Why does it matter that you should deal with any of them? Is there something you wish to achieve; or something you think you need to change? What is your purpose in taking action? Are you sure that it is a purpose you truly believe in and can stick with long enough?
    • When should you start? Is now the right time? Are circumstances favorable enough? Would it be better to wait and see how events turn out? Are you in danger of rushing into short-term action when a long-term approach is needed?
    • Where should you begin? Which aspect of the problem or change should be tackled first? Is it the most important or the most pressing, since these typically refer to two aspects of any problem, not one?
    • Whodo you need on your side? Who has to help you — or at least stand aside — if you are going to succeed? Few matters of any real importance can be dealt with without assistance from others.. . . and, finally . . .
    • How should you do it? What is the best approach? What skills or techniques will you need? What can you learn from others’ experiences to assist you?

    Dealing with specifics

    As journalists have found for hundreds of years, all six questions are essential. Missing any of them leaves a gap that must be filled by assumptions or imagination. Just so, relying entirely on “x simple tips on how to do y” is likely to leave you guessing on such key questions as whether it’s worth doing anyway, or worth doing right now.

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    Best of all, the six questions can be adapted easily to cover almost any situation. Considering a change of job or career? Try this sequence:

    • What would suit you better than what you have now?
    • Why do you want to change? Is it a good enough reason?
    • When is the best time to make a move? Should you wait to seek how things turn out in a few months? Is this the right time for your long-term career hopes to make a move?
    • Where might offer you a better position? Another company? Another location? Another type of work altogether?
    • Who else do you need to consider? Partner? Family? Friends? Colleagues? Who might be able to help you or put in a good word with a prospective employer?
    • How should you go about it, taking into account the answers to all the previous questions?

    If you think through the sequence carefully, you’ll not only make a better career moves, you will have already prepared the answers to maybe 90% of interview questions.

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    Avoiding sound-bites and clichés

    Don’t be seduced by attractive sound-bites or simple-sounding, ready-made answers, when what you need are time to consider your situation fully and thoughtful questions to help you do so.

    Don’t jump to trying the “x simple ways” before you have spent sufficient time on deciding what you need to accomplish and why it matters.

    There will be opportunity enough to work on the (purely tactical) “how?” after you have first dealt with the (strategic) issues the other five questions will raise for you. Time spent in reconnaissance, as the saying goes, is never wasted — especially if you want to come out on the winning side.

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    Last Updated on October 16, 2018

    The Ultimate Guide to Help You Sleep Through the Night Tonight

    The Ultimate Guide to Help You Sleep Through the Night Tonight

    It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

    If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

    One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

    Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

    In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

    Why you can’t sleep through the night

    The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

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    Stress

    If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

    Exposure to blue light before sleep time

    We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

    While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

    Eating close to bedtime

    Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

    Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

    Rule of thumb: eat 3-4 hours before bedtime.

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    Medical conditions

    In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

    The vicious sleep cycle

    The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

    Here’s an example of a bad sleep pattern:

    You get a bad night’s sleep
    –> You feel tired and stressful throughout the day.
    –> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
    –> You can’t sleep well (again) the next night.

      You can imagine what could happen if this cycle repeats over a longer period of time.

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      How to sleep better (throughout the night)

      To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

      1. Take control over the last 90 minutes of your night

      What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

      Here are a few suggestions:

      • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
      • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
      • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
      • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
      • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

      2. Eat the right nutrients (and avoid the wrong ones)

      What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

      • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
      • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
      • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
      • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

      3. Adjust your sleep temperature

      Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

      Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

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      Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

      Sleep better form now on

      Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

      I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

      As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

      Featured photo credit: pixabay via pixabay.com

      Reference

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